Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 360 g | Sweet, Astringent · Neutral |
 Pumpkin, diced | 340 g | Sweet · Cooling |
 Fresh coconut, grated | 140 g | Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil | 18 g | Sweet · Cooling |
 Fresh ginger | 7 g | Pungent · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 620 g | Whole culinary ingredient |
Step-by-Step Preparation
- Blend the fresh coconut with half the water and strain or leave it fine-textured for a rustic coconut base.
- Warm the coconut oil and bloom the ginger and coriander.
- Add the cooked black beans and diced pumpkin with the turmeric; turn for two minutes.
- Pour in the coconut mixture and remaining water, add rock salt, and simmer gently until everything is tender.
- Keep the final boil brief so the coconut sauce stays smooth, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Southeast Asian coconut-curry adaptation)
Black Bean Pumpkin Coconut Curry uses freshly blended coconut for a warm, dairy-free curry. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Black Bean Pumpkin Coconut Curry
| Nutrient | Per 100g | Per Serving (1 serving (374g)) |
|---|---|---|
| Energy (Calories) | 133 kcal | 499 kcal |
| Protein | 5.8 g | 21.7 g |
| Total Carbohydrates | 18.2 g | 68.2 g |
| Dietary Fiber | 4.8 g | 18.1 g |
| Total Sugars | 1.7 g | 6.5 g |
| Total Fat | 4.7 g | 17.7 g |
| Calcium | 39.2 mg | 146.7 mg |
| Iron | 1.74 mg | 6.50 mg |
| Magnesium | 48.7 mg | 182.0 mg |
| Phosphorus | 106.9 mg | 399.9 mg |
| Potassium | 476 mg | 1779 mg |
| Sodium | 135 mg | 504 mg |
| Zinc | 1.08 mg | 4.03 mg |
| Copper | 0.28 mg | 1.05 mg |
| Manganese | 0.32 mg | 1.18 mg |
| Selenium | 1.9 µg | 7.0 µg |
| Vitamin C | 2.4 mg | 9.1 mg |
| Vitamin A (RAE) | 96.8 µg | 362.1 µg |
| Vitamin E | 0.37 mg | 1.38 mg |
| Vitamin K | 1.6 µg | 6.1 µg |
| Thiamin (Vitamin B1) | 0.23 mg | 0.88 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.67 mg | 2.50 mg |
| Vitamin B6 | 0.09 mg | 0.33 mg |
| Folate (DFE) | 113.0 µg | 422.6 µg |
| Choline | 19.2 mg | 71.7 mg |
